The 11 Best Foods You Aren’t Eating

Maybe you should be eating more beets, left, or chopped
cabbage. (Credit: Evan Sung for The New York Times)

Nutritionist and author Jonny Bowden has created several
lists of healthful foods people should be eating but aren’t. But some of his
favorites, like purslane, guava and goji berries, aren’t always available at
regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods
on Earth,” to update his list with some favorite foods that are easy to find
but don’t always find their way into our shopping carts. Here’s his advice.

Beets

Think of beets as red spinach, Dr. Bowden said, because
they are a rich source of folate as well as natural red pigments that may be
cancer fighters.How to eat: Fresh, raw and grated to make a salad. Heating decreases the
antioxidant power.

Cabbage

Loaded with nutrients like sulforaphane, a
chemical said to boost cancer-fighting enzymes.How to eat: Asian-style slaw or as a crunchy topping on burgers and
sandwiches.

Swiss chard

A leafy green vegetable packed with
carotenoids that protect aging eyes.How to eat it: Chop and saute in olive oil.

Cinnamon

May help control blood sugar and
cholesterol.How to eat it: Sprinkle on coffee or oatmeal.

Pomegranate juice

Appears to lower blood pressure and loaded
with antioxidants.How to eat: Just drink it.

Dried plums

Okay, so they are really prunes, but they
are packed with antioxidants.How to eat: Wrapped in prosciutto and baked.

Pumpkin seeds

The most nutritious part of the pumpkin and
packed with magnesium; high levels of the mineral are associated with lower risk
for early death.How to eat: Roasted as a snack, or sprinkled on salad.

Sardines

Dr. Bowden calls them “health food in a
can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded
with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc,
copper and manganese as well as a full complement of B vitamins.How to eat: Choose sardines packed in olive or sardine oil. Eat plain,
mixed with salad, on toast, or mashed with dijon mustard and onions as a
spread.

Turmeric

The “superstar of spices,'’ it may have
anti-inflammatory and anti-cancer properties.How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries

Even though freezing can degrade some of the
nutrients in fruits and vegetables, frozen blueberries are available year-round
and don’t spoil; associated with better memory in animal studies.How to eat: Blended with yogurt or chocolate soy milk and sprinkled with
crushed almonds.

Canned pumpkin

A low-calorie vegetable that is high in
fiber and immune-stimulating vitamin A; fills you up on very few calories.How to eat: Mix with a little butter, cinnamon and nutmeg.